Jagora ga Rayuwa tare da Ciwon Suga da Hawan Kwari

Wadatacce

• Kulawa da Gudanar da Babban Cholesterol
• Ciwon suga da babban cholesterol galibi suna faruwa tare
• 1. Kalli lambobinka
• 2. Bi daidaitattun shawarwarin kiwon lafiya
• 3. Bayan cin abinci, yi tafiya
• 4. Numfashi dan kadan da wuya sau biyar a sati
• 5. iftauke aan abubuwa masu nauyi
• 6. Tsara abinci mai kyau
• 7. Kula da sauran lafiyar ka
• Takeaway

Bayani

Kulawa da Gudanar da Babban Cholesterol

Idan an gano ku tare da ciwon sukari, ku sani cewa sarrafa matakan sukarinku na jini yana da mahimmanci. Da zarar za ku iya rage waɗannan matakan, ƙananan haɗarin ku na cutar cututtukan zuciya da sauran matsalolin kiwon lafiya.

Samun ciwon suga yana sanya ka cikin haɗari mafi girma don haɓaka haɓakar mai mai yawa. Yayinda kake kallon lambobin suga na jini, kalli lambobin cholesterol naka suma.

Anan, zamuyi bayanin dalilin da yasa waɗannan yanayi guda biyu sukan bayyana tare, da kuma yadda zaku iya sarrafa duka ta hanyoyin rayuwa masu amfani.

Ciwon suga da babban cholesterol galibi suna faruwa tare

Idan kuna da duka ciwon sukari da babban cholesterol, ba ku kadai ba. Heartungiyar Zuciya ta Amurka (AHA) ta faɗi cewa ciwon sukari yakan sauƙaƙe matakan HDL (mai kyau) na cholesterol kuma yana tayar da triglycerides da matakan LDL (mara kyau) na cholesterol. Duk waɗannan suna ƙara haɗarin cutar zuciya da bugun jini.

A matsayin tunatarwa:

• Matsayi na cholesterol na LDL a ƙarƙashin milligrams 100 / deciliter (mg / dL) ana ɗauka mai kyau.
• 100-129 mg / dL yana kusa da manufa.
• 130-159 mg / dL an daukaka iyaka.

Yawan matakan cholesterol na iya zama haɗari. Cholesterol wani nau'in mai ne wanda ke iya taruwa a cikin jijiyoyin jini. Bayan lokaci, zai iya taurara ya zama mai ɗauke da tambari. Wannan yana lalata jijiyoyin jini, yana sanya su taurin kai da kuma taƙaitawa kuma yana hana gudanawar jini. Dole zuciya ta kara himma don fitar da jini, kuma hadarin kamuwa da ciwon zuciya da shanyewar barin jiki ya hauhawa.

Masu bincike ba su da duk amsoshin har yanzu kuma suna ci gaba da kokawa game da yadda ake kamuwa da ciwon sukari da babban cholesterol. A wani binciken da aka buga a, sun gano cewa sukarin jini, insulin, da cholesterol duk suna mu'amala da juna a jiki, kuma suna shafar juna. Ba su da tabbacin ainihin yadda suke.

A halin yanzu, abin da ke da mahimmanci shi ne cewa kana sane da haɗuwa tsakanin su biyun. Koda koda zaka kiyaye matakan suga a cikin jini, matakan LDL cholesterol naka na iya haurawa. Koyaya, zaku iya sarrafa duka waɗannan sharuɗɗan tare da magunguna da halaye masu kyau na rayuwa.

Babban hadafin shine a rage haɗarin kamuwa da cututtukan zuciya da bugun jini. Idan ka bi wadannan shawarwari guda bakwai, zaka baiwa jikinka abin da yake bukata domin ya kasance cikin koshin lafiya da kuma motsa jiki.

1. Kalli lambobinka

Kun rigaya san cewa yana da mahimmanci don kallon matakan sukarin jinin ku. Lokaci ya yi da za ku kalli lambobin cholesterol ɗin ku, haka nan. Kamar yadda aka ambata a baya, matakin LDL cholesterol na 100 ko ƙasa da haka yana da kyau. Bi umarnin likitanku kan kiyaye matakan sukarin jinin ku.

Tabbatar da bincika sauran lambobinku yayin ziyarar likitanku na shekara-shekara. Wadannan sun hada da triglycerides da matakan karfin jini. Kyakkyawan karfin jini shine 120/80 mmHg. AHA ya ba da shawarar cewa waɗanda ke da ciwon sukari suna harbi don bugun jini na ƙasa da 130/80 mmHg. Jimlar triglycerides ya zama ƙasa da 200 mg / dL.

2. Bi daidaitattun shawarwarin kiwon lafiya

Akwai wasu sanannun zaɓuɓɓukan salon rayuwa waɗanda ke rage haɗarin cutar cututtukan zuciya. Wataƙila ka san waɗannan duka, amma kawai ka tabbata cewa kana yin duk abin da za ka iya don bin su:

• Dakatar da shan taba ko kar a fara shan sigari.
• Allauki duk magunguna kamar yadda aka umurta.
• Kula da lafiya mai nauyi, ko rage nauyi idan kuna buƙata.

3. Bayan cin abinci, yi tafiya

A matsayinka na wanda ke da ciwon sukari, ka riga ka san cewa motsa jiki mabuɗi ne don kiyaye matakan sukarin jininka ƙarƙashin iko.

Motsa jiki shima mabuɗin ne don sarrafa babban cholesterol. Zai iya taimakawa haɓaka matakan cholesterol na HDL, waɗanda ke da kariya daga cututtukan zuciya. A wasu lokuta, hakan na iya rage matakan cholesterol na LDL.

Wataƙila mafi kyawun motsa jiki da zaku iya yi don taimakawa sarrafa matakan sukarin jini shine yin yawo bayan cin abinci.

Wani karamin binciken da aka buga a New Zealand wanda aka buga a Diabetologia ya ba da rahoton cewa ci gaba a cikin matakan sikarin jini ya kasance "mai ban mamaki" lokacin da mahalarta ke tafiya bayan cin abincin yamma. Waɗannan mahalarta sun sami ragin rage yawan sukari sosai fiye da waɗanda suke tafiya a duk lokacin da suke so.

Tafiya yana da kyau ga babban cholesterol, shima. A cikin wani bincike na 2013 da aka buga a cikin Arteriosclerosis, Thrombosis, da kuma Vascular Biology, masu bincike sun ruwaito cewa tafiya rage cholesterol mai girma da kashi 7, yayin da gudu ya rage shi da kashi 4.3.

4. Numfashi dan kadan da wuya sau biyar a sati

Baya ga yin tafiya bayan cin abinci, yana da mahimmanci a yi motsa jiki na motsa jiki na kimanin minti 30 kowace rana sau biyar a mako.

A cikin nazarin nazarin 2014 da aka buga a ciki, masu bincike sun gano cewa aiki mai saurin motsa jiki na iya zama mai tasiri kamar nau'ikan tsananin karfi idan ya zo ga inganta matakan cholesterol.

Tryoƙarin haɗa wasu ƙarfi motsa jiki, keke, iyo, ko tanis cikin aikinku na yau da kullun. Takeauki matakala, hau babur zuwa aiki, ko kuma ku haɗu tare da wani aboki don yin wasanni.

Motsa jiki na motsa jiki yana da amfani ga mutanen da ke fama da ciwon sukari.

Nazarin 2007 da aka buga a cikin rahoton ya taimaka cewa rage matakan HbA1c a cikin mahalarta tare da ciwon sukari na 2. Wani binciken da aka buga a Ciwon sukari Care ya gano cewa horar da motsa jiki ya taimaka wajen rage kewayen kugu da matakan HbA1c.

5. iftauke aan abubuwa masu nauyi

Yayin da muke tsufa, a dabi'ance muna rasa sautin tsoka. Hakan ba shi da kyau ga lafiyarmu gaba ɗaya, ko kuma lafiyar lafiyar jijiyoyinmu. Kuna iya tsayayya da canjin ta ƙara ƙarin nauyin nauyi zuwa jadawalinku na mako.

Masu bincike a cikin Nazarin Kula da Ciwon sukari da aka ambata a baya sun ba da rahoton cewa horon juriya, ko horar da nauyi, hanya ce mai tasiri don sarrafa ƙwayar cholesterol.

A cikin nazarin 2013 da aka buga a cikin, masu bincike sun gano cewa mutanen da ke da shirin ɗaga nauyi na yau da kullun sun fi HDL inganci fiye da waɗanda ba su da shi.

Horar da nauyi yana da amfani ga wadanda ke da ciwon suga kuma. A cikin nazarin 2013 da aka buga a ciki, masu bincike sun gano cewa horon juriya ya taimaka wa mahalarta su gina tsoka. Hakanan ya inganta lafiyar jiki gabaɗaya kuma ya rage abubuwan haɗarin rayuwa ga waɗanda ke fama da ciwon sukari.

Don cikakkiyar lafiyar, yana da kyau a haɗu da horo na juriya tare da aikin motsa jikin ku. Masu bincike sun ruwaito a cikin cewa mutanen da suka haɗu da nau'ikan motsa jiki duka sun inganta matakan sukarin jinin su. Wadanda suka yi daya ko daya ba su yi ba.

6. Tsara abinci mai kyau

Wataƙila kun riga kun yi canje-canje a cikin abincinku don taimakawa kiyaye ƙarancin sukarin jininku ƙasa. Kuna sarrafa adadin carbs ɗin da kuke ci a kowane abinci, zaɓar abinci mara ƙanƙanci a kan alamomin glycemic, da kuma cin ƙananan abinci akai-akai.

Idan kuma kuna da babban cholesterol, wannan abincin zai ci gaba da aiki a gare ku, tare da smallan ƙananan gyare-gyare. Ci gaba da iyakance kitse mara kyau kamar waɗanda ke cikin jan nama da kiwo mai ƙoshin mai, kuma zaɓi ƙwayoyin mai daɗin zuciya kamar waɗanda ake samu a cikin nama mai laushi, goro, kifi, man zaitun, avocadoes, da flax seed.

Don haka kawai ƙara ƙarin fiber ga abincinku. Fiber mai narkewa shine mafi mahimmanci. A cewar asibitin Mayo, yana taimaka wajan rage LDL cholesterol.

Misalan abincin da ke ɗauke da zaren narkewa sun haɗa da hatsi, ulu, fruitsa fruitsa, wake, lentil, da kayan lambu.

7. Kula da sauran lafiyar ka

Ko da kayi hankali game da sarrafa duka suga na jini da cholesterol na jininka, ciwon suga na iya shafar wasu sassan jiki a kan lokaci. Wannan yana nufin yana da mahimmanci kasancewa a saman dukkan fuskokin lafiyarku yayin tafiya.

• Idanunku. Dukansu yawan cholesterol da ciwon suga na iya shafar lafiyar ido, don haka tabbatar da ganin likitan ido a kowace shekara don dubawa.
• Feetafãfunku. Ciwon sukari na iya shafar jijiyoyin ƙafafunku, yana mai da su rashin kulawa. Binciki ƙafafunku akai-akai don duk wata cuta, ko ciwo, ko kumburi, kuma ku tabbata cewa kowane rauni ya warkar kamar yadda ya kamata. Idan basuyi ba, bincika likitanka.
• Hakori. Akwai wasu shaidu da ke nuna cewa ciwon suga na iya kara barazanar kamuwa da danko. Duba likitan hakora a kai a kai kuma ku yi aiki da hankali na baka.
• Tsarin garkuwar ku. Yayin da muke tsufa, garkuwar jikinmu a hankali tana raguwa. Sauran yanayi kamar ciwon sukari na iya raunana shi sosai, saboda haka yana da mahimmanci don samun rigakafin ku kamar yadda kuke buƙatarsu. Samu allurar mura a kowace shekara, yi tambaya game da allurar rigakafin shingles bayan ka cika shekaru 60, sannan a yi tambaya game da cutar nimoniya bayan ka cika shekara 65. Hakanan yana ba da shawarar da ka samu rigakafin cutar hepatitis B jim kaɗan bayan an gano ka da ciwon sukari, ciwon sukari yana da yawan cutar hepatitis B.

Takeaway

Ciwon sukari da babban cholesterol na iya faruwa tare sau da yawa, amma akwai hanyoyin da za a iya bi da yanayin duka. Kula da rayuwa mai kyau da kuma lura da matakan cholesterol lokacin da kake da ciwon sukari sune mahimman hanyoyi na kula da yanayin duka.